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Semi-dehydrated coconut Calories
Partially dried coconut with concentrated calories, fiber, and fat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Semi-dehydrated coconut (20 g) has 100 calories. That works out to 500 calories per 100 g. It contains 4.8 g of carbs, 1 g of protein, 8.4 g of fat and 3 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Semi-dehydrated coconut Nutrition Facts
Selected: 2 tablespoon (shredded) · 20 g
100
KCAL / 20G
Carbs
4.8g
· 2% DV
Protein
1g
· 2% DV
Fat
8.4g
· 11% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 4% · Fat 77%
Semi-dehydrated coconut nutrition facts table · 2 tablespoon (shredded) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 7.4 g | 37% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 3 g | 11% |
| Protein | 1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Shredded Semi-dehydrated coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 20 g | 100 kcal |
| 1 tablespoon (shredded) | 10 g | 50 kcal |
| 1 piece (small) | 15 g | 75 kcal |
| 0.25 cup (shredded) | 20 g | 100 kcal |
| 1 piece (medium) | 30 g | 150 kcal |
| 1 serving (medium) | 35 g | 175 kcal |
| ½ cup (shredded) | 40 g | 200 kcal |
| 1 cup (shredded) | 80 g | 400 kcal |
| 100 g | 100 g | 500 kcal |
Calculated from 500 calories per 100 g.
Frequently Asked Questions About Semi-dehydrated coconut
What is semi-dehydrated coconut?
Semi-dehydrated coconut is coconut flesh with some, but not all, of its moisture removed. It is generally softer and moister than fully dried coconut, while being less watery than fresh coconut.
How do you use semi-dehydrated coconut?
Add semi-dehydrated coconut to baking, porridge, granola, smoothies, or savory dishes such as curries. Its tender, chewy texture works in both sweet and savory recipes; stir it in or sprinkle it on top before serving.
How is semi-dehydrated coconut different from desiccated coconut?
Semi-dehydrated coconut retains more moisture than desiccated coconut, so it is usually softer and chewier. Desiccated coconut is drier and often finer, making it absorb liquid differently in baking; the two may not give identical results when substituted.
How should you store semi-dehydrated coconut after opening?
Keep semi-dehydrated coconut tightly sealed in a cool, dry place. Because it retains some moisture, refrigerating an opened pack can help preserve it, especially if the product feels moist; follow the package’s storage directions when they are provided.
Can you freeze semi-dehydrated coconut?
Yes, semi-dehydrated coconut can be frozen in an airtight, freezer-safe container or bag. Divide it into portions before freezing so you can take out only what you need; thawed coconut may have a slightly different texture but works well in cooked recipes.
Can you toast semi-dehydrated coconut?
Yes, you can toast semi-dehydrated coconut in a pan or oven. Its retained moisture can make it brown more slowly than fully dried coconut, so stir it often and watch closely near the end to prevent scorching.
Can semi-dehydrated coconut replace fresh coconut in recipes?
Yes, but the texture and moisture will differ. Fresh coconut is juicier and crisper, while semi-dehydrated coconut is less watery and more concentrated in flavor. If you substitute it in a recipe, adjust the liquid if the mixture seems too wet.
Does semi-dehydrated coconut help with weight loss?
Semi-dehydrated coconut is not a weight-loss food, and its concentrated fat and energy make portion size important. A modest amount can add flavor and texture to fruit, yogurt, or porridge, but larger servings add substantially more energy to a meal.
Can people with diabetes eat semi-dehydrated coconut?
People with diabetes can include semi-dehydrated coconut while accounting for its carbohydrates and checking whether the product has added sugar. The right portion depends on an individual’s meal plan, so ask your clinician or dietitian if you need personalized guidance.
Semi-dehydrated coconut Vitamins & Minerals
Vitamins
Biotin
0.8µg · 3% DV
B5
0.07mg · 1% DV
B3
0.16mg · 1% DV
Folate
4µg · 1% DV
Minerals
Manganese
0.32mg · 14% DV
Copper
0.09mg · 10% DV
Phosphorus
36mg · 5% DV
Magnesium
19mg · 5% DV
Potassium ⭐
100mg · 3% DV
Sodium
3.6mg · 0% DV
Semi-dehydrated coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Semi-dehydrated coconut
To burn the 100 calories in 2 tablespoon (shredded) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Semi-dehydrated coconut?
Semi-dehydrated coconut is coconut flesh with some of its moisture removed. It is commonly sold shredded or in small pieces and stays softer and chewier than fully dried coconut. The coconut comes from tropical regions, where the fruit is also used fresh, grated and pressed for milk.
Its gently sweet, rich flavour works in both sweet and savoury dishes. Sprinkle it over porridge, yoghurt or fruit, stir it into baking, or use it in curries and other dishes where coconut is at home. Because drying concentrates its fat and energy, it is best treated as a flavourful, filling addition rather than a light topping; it provides 15 g of fibre per 100 g. A modest spoonful pairs well with fresh fruit or plain yoghurt.
How Nutritious Is Semi-dehydrated coconut?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Semi-dehydrated coconut Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Semi-dehydrated coconut Contain Allergens?
Contains these allergens:
Which Diets Is Semi-dehydrated coconut Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Semi-dehydrated coconut Fat Profile
SATURATED
7.4g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.